Category:  Salads

Prep time: 20 to 25 minutes
Serves: 4 to 6 (as a side dish)

How many of you love lentils? FYI, lentils been around for about 13,000 years and are an important staple o the Mediterranean diet. You can find different varieties of lentils that range in color – orange, brown, black, yellow and green.

For this recipe, I prefer the green variety. After cooking for a few minutes, the lentils are combined with tomatoes, garlic, parsley and olive oil. Pretty healthy, right? Check it out…

Ingredients:
4 medium tomatoes
1 medium yellow or white onion
2 cloves garlic
3 to 5 tablespoons extra virgin olive oil
8 ounces green lentils, soaked in cold water for 3 to 4 hours
Salt and ground black pepper, to taste
2 to 3 tablespoons chopped Italian, flat-leaf parsley

Directions:
1. Cut tomatoes in half; discard seeds and pulp.

2. Chop tomato flesh into ¼-inch pieces; set them aside in a small bowl.

3. Finely chop the onion; set it aside in a separate bowl.

4. Peel the garlic cloves and split them open; remove & discard the hearts.

5. Using a garlic crusher, crush the garlic over the chopped onion in bowl; set aside.

6. In a 12-inch skillet, heat 3 to 4 tablespoons of the olive oil (do not let it smoke).

7. Using a wood spoon, stir in the chopped onions and garlic mixture.

8. Stir fry the onion-garlic mixture over medium-high heat for 2 minutes or until onions are translucent.

9. Add the chopped tomatoes and cook for 1 to 2 minutes, stirring occasionally.

10. Meanwhile, drain the soaked lentils in a colander; add them to the tomato mixture in skillet.

11. Cover the lentil mixture with cold water.

12. Bring the lentil mixture to a boil and cook it for 15 to 20 minutes on medium heat (it should simmer-boil). Stir occasionally.

13. After 15 minutes, stir in the salt and pepper; taste the lentils. If lentils are a little raw, cook them for an additional 5 minutes.

14. After 5 minutes, taste the lentils and adjust seasonings. They should be cooked. If not, cook lentils 2 to 4 minutes longer.

15. Transfer the cooked lentil mixture to a colander set over a bowl.

16. Let the lentils drain and cool for about 30 minutes.

17. After 30 minutes, transfer the lentil salad to a porcelain or glass bowl; stir in the chopped parsley. Taste and, if preferred, add a little more olive oil.

18. Serve this lentil salad as a side dish to chicken, meat or fish. Alternatively, it can be served alongside other vegetables.

Text & Photograph of Lentil & Tomato Salad ©2014 Nancy DeLucia Real
Photograph of Lentil Varieties ©2014 en.wikipedia.org

During the winter months, we either eat comfort foods that are super-rich or we grab snacks that turn into extra pounds very quickly.

To get back into a low-fat regime, try this delicious cucumber salad. The cucumbers are marinated in distilled vinegar, water and honey. This Marinated Cucumber Salad takes just a few minutes to prepare. It’s a non-fat recipe and you can also enjoy it as an appetizer or a snack.

Prep time: 10 to 15 minutes
Serves: 4 to 6

Ingredients:

1 cup cold water
1/2 cup distilled vinegar
3 tablespoons honey
3/4 to 1 teaspoon salt
Dash ground black pepper
8 to 10 Persian cucumbers
1 medium carrot
1/2 cup thinly-sliced red onion, soaked in cold water and squeezed dry

Directions:

1. In a 2-quart glass or porcelain bowl, whisk together the water, vinegar, honey, salt and black pepper; set aside.

2. Meanwhile, rinse the cucumbers in cold water. Cut off and discard cucumber tips.

3. Peel the cucumbers and slice them into 1/8-inch thick circles.

4. Add the cucumber circles to the marinade in bowl; set aside.

5. In the meantime, rinse the carrot in cold water. Cut off and discard tips.

6. Peel the carrot and slice it into 1/8-inch thick circles.

7. Add the carrot slices to the cucumbers in bowl.

8. Add the drained onion slices to the cucumber mixture in bowl.

9. Cover the bowl with plastic wrap.

10. Refrigerate the cucumber salad for 2 hours – this will allow time for marinating the salad.

11. At serving time, drain the salad and transfer it to a serving bowl or platter.

12. Serve Marinated Cucumber Salad immediately.

Note: Should the Marinated Cucumber Salad stay in refrigerator overnight, the cucumbers will become soft and watery.

Text and Photograph ©2014 Nancy DeLucia Real

In the last two weeks, as I’ve gone up and down the stalls at the Santa Monica Farmers’ Market, it’s been difficult to ignore the bright, multicolored cherry tomatoes. Don’t they look spectacular?

In response to one of our Facebook friends, here’s a recipe for tomatoes and basil (btw, we’re using cherry tomatoes here). Simply, cut the cherry tomatoes in half, add salt, pepper, extra virgin olive oil and basil. Get some good European-style bread and eat your heart out! Now, who says you have to cook to eat well?

Prep time: 15 minutes (for washing and cutting the tomatoes)
Serves: 4

Ingredients:
One quart cherry tomatoes, washed & dried with paper towels
Salt and ground black pepper, to taste
2 to 4 tablespoons extra virgin olive oil
4 to 5 large fresh basil leaves, washed & dried with paper towels

Directions:

1. Remove stem from each cherry tomato. Cut each tomato in half; set halved tomatoes in a serving bowl.

2. Add salt and pepper, to taste.

3. Using two spoons, gently stir in 2 tablespoons extra virgin olive oil. Toss and taste.

4. If needed, add a little more olive oil, one tablespoon at a time. Taste the tomatoes with each olive oil addition.

5. Using kitchen shears, cut the basil leaves into slivers; toss the basil slivers into the tomato salad.

Serve Cherry Tomatoes & Basil with fresh, crusty bread.

Text and Photographs ©2014 Nancy DeLucia Real

The idea for this salad sort of sparked when I noticed how boring the jicama, watermelon and cantaloup looked on my kitchen counter.

I was surprised at how delicious and beautiful it all turned out. On our upcoming Labor Day weekend and after all that grilled meat, enjoy this salad as a refreshing fruit course. Stay safe and enjoy the holiday!

Prep time: 15 to 20 minutes
Serves: 4 to 6

Ingredients:
3 cups peeled and julienned jicama (one 5-inch jicama or less)
4 cups julienned watermelon
3 cups julienned cantaloup
2 to 3 green onions, dark green tips discarded
Juice from 1 lime
Drizzle of honey (optional)

Directions:

1. Place the julienned jicama, watermelon and cantaloup in a bowl; toss lightly with lime juice.

2. Slice the white and light green parts of the onions and add them to the jicama mixture in bowl.

3. If desired, drizzle with honey and serve immediately.

Note: This salad is great as a fruit course or a snack.

Text and Photographs ©2013 Nancy DeLucia Real

For the holidays, make this Mediterranean olive and fennel salad in no time. Serve it with any type of bread (Italian, French, Lavosh or Pita).

Finally, sip some wine and have fun with your guests.

Prep time: 15 to 20 minutes
Serves: 6 to 8

Ingredients:
One 15-ounce can (about 2 cups) green and black olives or a combination of both
3 teaspoons chopped or thinly sliced fresh fennel
4 tablespoons red wine vinegar
3 to 4 tablespoons olive oil
2 teaspoons chopped, fresh coriander (cilantro)
2 tablespoons chopped, fresh mint leaves
Salt and ground black pepper (optional)

1. In a medium glass or porcelain bowl, combine all ingredients.

2. Taste and adjust seasonings.

3. You’re done!

Text and Photograph ©2012 Nancy DeLucia Real